7
Nov
171108
Community Fitness Barbending – CrossFit
Warm-up
Warm-up (No Measure)
• 300 m Row
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
3 rounds
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
Weightlifting
Clean and Jerk (3 @ 70, 2 @ 75, 1 @ 80/85%)
Shoulder Press (3 @ 65/75/85%)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min:
30 Double Unders
10 Deadlifts 135/95
5 Push Jerks 135/95
Core – 3 rounds:
20 sec Forearm Plank
10 sec Rest
20 sec Side Plank Forearm Right
10 sec Rest
20 sec Forearm Plank
10 sec Rest
20 sec Side Forearm Plank Left
10 sec Rest
Metcon (Time)
B-Fit
Teams of 2 complete:
800m Med Ball Run
200 Wall Balls
800m Med Ball Run
*Only one person working at a time